Monday Morning, June 15, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 300 - 50 choice backstroke drill, 25 fly kick on side
:20 rest
4 x 75 @ 1:20 - drill/swim/drill backstroke - good breakouts throughout
1 x 300 swim backstroke - moderate negative split 1st 100, then bigger negative split on 2nd 100 and bigger negative split on 3rd 100
1:00 rest between sets; after 2nd set...
20 x 50 as follows:
4 x 50 pull free br 4/2 @ :45
2 x 50 choice breaststroke drill @ 1:00
2 x 50 breaststroke swim @ :55
2 x 50 breaststroke swim/kick by 25's @ :55
4 x 50 pull free br 4/2 @ :40
2 x 50 choice breaststroke drill @ 1:00
2 x 50 breaststroke swim @ :50
2 x 50 breaststroke swim/kick by 25's @ :50
1:00 rest
Finish up with...
1 x 875 - all backstroke is cruise with great turns & breakouts; all breaststroke is FAST
175 swim backstroke/25 breaststroke
150 backstroke/25 breaststroke
125 back/25 breaststroke
100 back/25 breaststroke
75 back/25 breaststroke
50 back/25 breaststroke
25 back/25 breaststroke
Get HR immediately and OML
325 easy loosen = 5000 scy. Eat well, wear your sunscreen today & try to get a nap. Have a great day!